Guide: How to spot real whole grains

Whole grains are a great source of fiber. Dietary fiber can help you maintain a healthy weight and help lower your cancer risk. 

Follow these easy tips to get more whole grains into your diet. 

Read the label. Make sure you’re eating real whole grains. Look for the word “whole” and ingredients like whole grain barley, whole oats and whole wheat. When possible, pick items that list the whole grain ingredients first on the food label.

Experiment. Whole wheat bread isn’t the only whole grain food. Try different types of grains, like quinoa, tabouleh, bulgur and faro, to find new favorites.

Sneak it in. Use whole wheat flour instead of white in your pancake and muffin recipes. Or, try whole grain crackers or bread in meatloaf and other breading recipes.

Look for the whole grain stamp. An easy way to make sure you’re buying whole grains is to look for the official whole grain stamp on packaging. Foods with this stamp contain at least eight grams of whole grains per serving.

Print the whole grains guide.